Eye's Training Log

Training Training Logs
601

Kneeling leg curl (WPS) - 30, 40x25
Lying leg press (high/noBase) - 90, 180, 270, 360, 450xAMRAP; last set drop @ 270xAMRAP
Supinated pull down (kg) - 50, 60x25, 70x15, 80x9x2
Decline BB bench (half inch away from chest) - barx8, 135x15, 185x8x3; last set drop @ 135xAMRAP

Incline DB row - 50x20, 60, 70x16, 75x10x3
1 arm cable row (kg) - 20x15x2
Dip (triceps) - BWxAMRAPx4
DB SL - 45x15x3
Low-high cable fly - 25x20, 35xAMRAPx3
Standing calf raises - 130, 140, 150, 160x20

A whole lot of volume. Trying to gain some size with frequency training and yoga has really been helping me with the recovery.

602

Incline DB press ? 45x25, 65x15, 75xAMRAPx3

Decline CG bench (pause) ? 135x8, 155x7x3

Ez bar tricep cable push down ? 60, 75, 90xAMRAP

Machine lateral ? 75x20, 75x15, 75x12

Reverse cable fly ? 20x20x2

603

Lying leg curl - 45, 60, 75x20, 90x15, 105x10
Seated leg extension - 45x25, 60x20, 75x15, 90x8x2
Back squat (pause/explode up) - bar, 135, 185x15, 225x3x4, 275x3x4, 295x3x2, 315x3, 315x2x2
Sumo DL - 155x3, 265x3, 355x3, 445x5x4. 365x3x2

Flat BB bench (1/2 inch away from chest) - 135. 185, 205x3, 135x17
DB SL - 55x15x4
HS low machine row (WPS) - (45x5x3), (70x5x3), (80x5x2)x4; last set drop @ 45xAMRAP
NG pull down - 105x15, 135x12x3
1 arm cable row - 45x10x3
Concentration curl - 22.5x20x2
Reverse cable curl - 40, 50, 55xAMRAPx2

Squats and sumo dead-lifts felt really well.

604

Super set:
Peck deck (1&half) â?? 90x18, 120, 135, 150x10
Reverse peck fly â?? (60x10x3)x4

Incline DB press â?? 50, 65x16, 75x15, 85x8x4; last set drop @ 65, 45xAMRAP
Decline CG bench (pause) â?? bar, 135x5, 155x3, 185x3x7, 185x8; last set was touch and go
Incline DB fly â?? 45x12, 55x8x4
Wide width pull down â?? 120x25, 150, 180x3, 210x3x8

Peck deck (partials) â?? 210xAMRAP, 225xAMRAPx2; last set drop @ 135, 105, 60xAMRAP w/full ROM
Machine lateral â?? 45x20, 90x15x2, 80x12x2; last set drop @ 45xAMRAP
Supinated pull down â?? 155x15x3
Ez bar tricep pushdown â?? 45, 60, 75, 90, 105xAMRAP
EZ bar reverse curl â?? (45x5x4), (60x5x3)x3
Reverse cable fly â?? (25x8x3)x2, (20x8x3)

605

Reverse cable fly - (20x8x5), (15x10x3)x3
Cable upright pull (shoulder) - 25, 30, 35, 40x20
Incline DB press (partials) - 45x25, 60x20, 70x15, 80x12x2; last set drop @ 55, 45xAMRAP w/full ROM
Wide width pull down - 120x20x3

606

HS Kneeling leg curl (WPS) - 30, 40x20, 45x15, 50x8
HS Seated leg extension (WPS) - 30, 35, 40x12, 45x8
Back squat (pause) - 135x15, 185x8, 225x5
Back squat (explosive) - 275x3x5, 295x3x3
Sumo DL - 135, 225, 315, 405, 455x3x2, 455x4

Sumo DL (pause at mid shin) - 365x3x4
Lying leg press (wide/noBase) - 90, 180, 270x25, 360, 450x20, 540x10; last set drop @ 270x10
Calf push in lying leg press (wide) - 270xAMRAP, 290xAMRAP
Calf push in lying leg press (narrow) - 270xAMRAP, 290xAMRAP
DB SL - 45, 60, 70, 85x8x3
Seated leg extension - (70x8x2), (85x8x2)x4
Lying leg curl - (50x4x3), (80x4x3), (110x4x3)x3; last set drop @ 80xAMRAP partials, @ 50xAMRAP w/full ROM

607

…
Peck deck (1 & half) - 100x20, 120x10, 135, 145x6
Incline DB press - 45x25, 60, 70x20, 80x12, 90x4x3, 90x5; last set drop @ 65, 50xAMRAP
Wide width pull down (kg) - 50, 60x20, 70x16, 80x12, 90x6; last set drop @ 50xAMRAP
Reverse cable fly (kg) - (7.5x8x4), (12.5x8x4)x4
Decline BB bench - (1/2 inch away from chest) - 135x15, 185x5, 195x4x3, 195x5; last set drop @ 135xAMRAP

Flat BB bench (smith/excludeBar) - 90xAMRAPx3
Tbar row (chest sup) - 45, 90x15, 105x8x4
Cable lateral (kg) - 7.5x15x3, 10x12x3
Peck deck (partials) - 190xAMRAPx3; last set drop @ 145, 100, 70xAMRAP
V tricep push down - 40, 50, 60xAMRAP
Reverse cable curl - 30, 40, 50xAMRAPx2

608

Cable upright row (shoulder) - 25, 30x25, 35, 40, 45, 50x20
Machine lateral - 60, 75x12, 90x10x4
HS seated shoulder press (WPS) - 45x20, 65x12x3, 75x12; last set drop @ 55xAMRAP
EZ bar tricep push down - 65, 95, 125, 140xGoodPump
1 arm DB overhead - 30xAMRAPx2
Dip - BWxAMRAPx3

609

Standing leg curl (WPS) ? 15x25, 20x15x2
Seated leg extension ? 45x25, 60x15x3
Lying leg curl ? 60x15x3
Back squat (high) ? bar, 135, 185, 225x5, 275x3x2, 295x3x8
Back squat (high/pause) ? 225x5
Sumo DL ? 155, 265, 355x3, 445x4, 465x2x2
Sumo DL (pause @ mid shin) ? 365x3x3

Super set:
Incline DB press ? 50x20, 65x12-15x4
Incline DB row ? 50x20, 65x12x4

DB SL ? 65x8x5

Super set:
Wide width pull down ? 200x5-6x5; last set drop @ 140, 110, 80xAMRAP
Lying leg press (wide/excludeBase) ? 90, 180, 270, 360, 450xAMRAP; last set drop @ 270x12

Lying leg curl (partials) ? 105xAMRAPx4
Reverse cable curl ? 45, 60, 70, 80xAMRAP

610

…Super set:
Peck deck (1&half reps) - 90x15, 105, 120, 135x12x2
Reverse peck fly - (60x8x3)x4

Incline DB press - 45, 60x20, 75x5, 85, 95x3x5, 95x6, 65xAMRAPx2
Decline CG bench (1 inch away from chest) - bar, 135x8, 185x5-6x4
Incline DB fly - 40x15, 50x10x4
Supinated pull down - 105x20, 120x15x3
Machine lateral - 80x12x8
Cable upright row (shoulder) - 60x12x4
Peck deck (partials) - 195xAMRAPx4; last set drop @ 135, 105, 75xAMRAP w/full ROM
Dip (chest) - BWxAMRAPx3
Ez bar tricep push down - 60, 75, 90xAMRAP

Slowly developing the MMC with the lateral and posterior head of my shoulders. Goal is to add some size/mass in those area by New Years before focusing on a different muscle.

611

Lying leg curl - (45x10x3), (60x20x3), (75x10x3)x3
Seated leg extension - (45x8x3)x2, (60x8x3)x2
Back squat - bar, 135, 185, 225x5, 275x3x2, 295x2x2, 315x1x12, 225x5
Sumo DL - 135, 225, 325x3, 425x9x2, 425x7
Sumo DL (pause @ mid shin) - 375x3x4

Super:
Incline DB press - 55x20, 70x12x4; last drop @ 45xAMRAP
Incline DB row - 55x20, 70x12x4; last set drop @ 45xAMRAP

DB SL - 65x8, 80x8x4
Wide width pull down - 120x15, 150x10x7; last set drop @ 105xAMRAP
Lying leg press (narrow/noBase) - 90x30, 180x25

Super:
Cable upright row (shoulder) - 50x15x4
Reverse cable curl - 50xAMRAP, 70xAMRAPx3

Standing calf raise - 140xAMRAPx4

612

Super set:
Peck deck (1&half reps) - 90, 120x15, 135, 150x10
Reverse peck fly - (60x15x2)x4

Upright cable row - 50x15x3

Super set:
Incline DB press - 45x30, 60x20, 75x15, 85x5x8; last set drop @ 50xAMRAP
Incline DB row - 45x20, 60x12, 75x8x8

Ng pull down - 125x15, 165x8x4
Decline CG BB (pause 1/2 inch from chest) - bar, 135, 185, 195x3x2, 195x4x2; last drop @ 145xAMRAP w/full ROM
Incline DB fly - 45, 55, 60x8x3
Supinated pull down - 135x15x3, 150x15; last set drop @ 105xAMRAP partials
Machine lateral - 80x12x7
Peck deck (partials) - 165xAMRAPx3; last set drop & 120, 90xAMRAP

Seated calf raise (toe out) - 50xAMRAPx3
Seated calf raise (toe straight) - 50xAMRAPx3
Back squat (high/tut) - 135xAMRAPx2
Ez bar tricep push down - 60xAMRAP
Reverse cable curl - 60xAMRAPx2
Seated leg extension - 60xAMRAPx2
Reverse cbale fly - 20xAMRAPx3

Got drunk, passed out for 14 hours, had ample energy when I got up so I decided to take advantage of it. Also, the quad, hamstring pump from the back squats today was unreal!

613

Lying leg curl - 45x12x2, 60x12x3
Seated leg extension - 45x12x5
Back squat (high) - bar, 135, 185, 225x8x2, 245x8, 275x6x4
Sumo DL - 155, 265, 355, 445, 475x3x2
Sumo DL (pause @ mid shin) - 375x3x4
DB SL - 45, 65, 85x8x5

Flat CG Bench - 135, 185, 155xAMRAP
Incline DB press (partial reps) - 50, 60, 70, 75xAMRAP

Medium width pull down - 115x15, 145x12x4; last set drop @ 115xAMRAP
NG seated cable row - 105x15, 135x8x4; last set drop @ 105, 75xAMRAP
Seated calf raises (toes out) - 70xAMRAPx3
Seated calf raises (toe straight) - 70xAMRAPx3
Lying leg curl - 75xAMRAPx3; last set drop @ 45xAMRAP partials
Seated leg extension - 75xAMRAPx3; last set drop @ 45xAMRAP partials
Reverse cable fly - (25x15x2)x4
Reverse cable curl - 50, 60, 70xAMRAPx3

614

Super set:
Peck fly - 90x25, 105x15, 120x12x2
Reverse peck fly - 65x15x4

Cable upright row (shoulder) - 45x15x4

Super set:
Incline DB press - 50x15, 65x8, 75x5, 85, 95x3x3, x6
Flat DB row - 50x12x4, 55x8x4

Incline DB fly - 50x10x3, 55x6x3
Decline CG bench (pause 1/2 inch from chest) - bar, 135x5, 155x6x2, 175x6x2

Super:
Medium width - 105x20, 165x8x5
Supinated pull down - 135x15x2; last set drop @ 100xAMRAP
Lying leg press (noBase/narrow) - 90xAMRAPx3
Standing calf raises - (120x20x2), (140x8x3)x3

Machine lateral - 90x12x7
Peck deck (partials) - 195xamrapx3; last drop @ 105, 75xamrwp w/full ROM
Vgrip tricep push down - 70, 100, 115, 130xamrap
Reverse ez curl - 75xamrapx4; last drop @ 45xamrap
Reverse peck fly (partial) - 75x25x3

615

Lying leg curl - 65x15x3, 80x12x2
Seated leg extension - 60x15x2, 70x12x2
Front squat - 135, 185x8, 205x8x5
Sumo DL - 135, 225, 315x3, 405x5, 455x3x3,
Sumo DL (pause @ mid shin) - 385x3x4
Lying leg press (high/noBase) - 90, 180, 270x30, 360x20, 450x15; last set drop @ 360, 270x10

Calf push in lying leg press (toe out) - 270xAMRAPx3
Calf push in lying leg press (toe straight) - 270xAMRAPx3
DB SL - 50, 65, 80, 90x8x5
Seated calf raise - 90x15x2
Seated leg curl - 85x20, 100x15x2
Seated leg extension - 85xAMRAPx4
Machine ab crunch - 65xAMRAPx4

616

Super set:
Peck fly - 100, 115, 130x15, 145x12, 160x8
Reverse peck fly - 55x15x5

Cable upright row (shoulders) - 10x20, 15x15x3
Incline DB press - 50, 65x20, 75x15, 85x9, 90x5, 85x8, 75x12, 65x9
Decline CG bench (pause 1/2 inch from chest) - 135, 155x5, 185x4, 185x6, 135xAMRAP
Incline DB fly - 45x10x3
Machine lateral - 40x12x7
Mw pd (kg) - 50x20, 70x8x5; last set drop @ 42.5xAMRAP supinated pull down
Machine NG row (lower ab) - 50x15, 60x15, 70x15, 90x15, 70x15x2
SC - 60x15, 70x15, 80x12, 90x6
Reverse cable fly - ((5holexamrap) (3holexamrap))x3
Reverse cable curl - 25, 30, 35xamrapx3

617

Super set:
Lying leg curl - 60x12x5
Seated leg extension - 50x12x5

Front squat - bar, 135, 185x8x4, 205x6x2, x4
Sumo DL - 155, 265, 355x3, 425x6x4
Sumo DL (pause @ mid shin) - 395x3x3
Single leg lying leg press (noBase) - 50x10x4
Mediwum width pull down - 110x12, 140x8, 160x10x5
DB SL - 50, 65, 80x10x5
Db row - 40x10x4

Super set:
HS Seated shoulder press (WPS/TUT) - 45x8, 70x10-12pm
DB lateral - 15xAMRAPx4

Seated calf raises (wide/narrow each) - 60xamrapx3
Supinated pull down - 150x20, 165x8x4; last set drop @ 120xAMRAP
Reverse peck fly - 60, 65xAMRAPx3
Reverse cable curl - 50, 60xAmRAPx4
Lying leg curl - 90xamrapx3

618

Super set:
Peck deck - 90, 105x20, 120, 135, 150x12
Reverse peck fly - 65x20x5

Super set:
Incline DB press - 45x, 60x20, 75x8, 90x5x5; last set drop @ 60, 45xAMRAP
HS low machine row (WPS) - basex20. 45, 55, 70, 75, 80, 90x12x2; last set drop @ 70, 45xAMRAP

Medium width pull down (TUT) - 120x15, 170x8x4

Super set:
HS seated shoulder press (WPS/TUT) - 45, 70x10x4
DB lateral - 10xAMRAPx4

NG pull down (TUT) - 80x20, 140x12x4

Decline CG bench (pause 1/2 inch from chest) - 135, 185, 205x3x3
Machine lateral - 60x12x7
Peck deck (partials) - 180xAMRAPx3; last set drop @ 120, 90xAMRAP w/full ROM
Reverse peck fly - (70x8x3)x3
Reverse cable curl - 60, 70xAMRAPx3
Ez bar tricep push down - 70, 80xAMRAP

Back squat (high/TUT) - 135xAMRAP
Lying leg curl - 105xAMRAP

619

Lying leg curl (TUT/squeeze) - 65x20, 80x12x4
Seated leg extension (TUT/squeeze) - 55x20, 70x10x4
Front squats - bar, 135, 155x8, 185x8, x10, x12, 205x6, x8, x5
Sumo DL - 135, 225, 315x3, 405x8x3, 435x4
Sumo DL (pause @ mid shin) - 395x3x3

Single leg lying leg press (noBase/high) - base, 50x12, 70x12x2, 75x12x2
Lying leg press (noBase/high) - 345xAMRAPx2
Calf push in lying leg press (straight) - 345xAMRAPx3
Calf push in lying leg press (out) - 345xAMRAPx3
DB SL - 45x8, 70, 85x12x4
Seated leg curl (TUT) - 85x25, 100x10x3, x15
Ab crunch - 70xAMRAPx4

620

Reverse cable fly - ((5holexAMRAP) (3holexAMRAP)x4)
Peck deck - 100x20, 115x12, 130x8x4

Incline DB press - 45, 65x15, 80, 90x5, 95x3x4

Super set:
Seated machine shoulder press (TUT) - 110x10-12x4
Side laterals - 10xAMRAPx4

Medium width pull down - 100x20, 145x10x4; last set drop @ 100xAMRAP wide width pull down
Decline CG bench (pause 1/2 inch from chest) - 135, 185x5x4
Supinated pull down (kg) - 42.5, 60x15, 70x10x3
Machine lateral - 50x10x7

Super set:
Peck deck - 130x15, 145x10x3
Reverse peck fly - 55x15x4

Reverse cable curl - 25, 35xAMRAPx3
Incline BB bench - 135xAMRAPx3